DSB26 Spartan Stadion Week 3 Homework: Grip, Burpees, and Box Work
This week adds more grip and obstacle-style work. The goal is to become comfortable working while your heart rate is elevated. Because Sunday’s group workout was postponed, the optional make-up session below gives you a way to keep moving without trying to cram in a second hard workout.
Optional make-up session
Complete 2–3 easy rounds:
5 minutes easy run/walk
20–30-second supported hang
8–12 push-ups
20–30-second plank
8–10 box step-ups
5–8 burpees or squat-to-reaches
60–90 seconds easy walking
Keep this around a 5–6 out of 10 effort. It should leave you feeling better, not beaten up.
Regular movement workout
Complete 3 rounds:
20–30-second dead hang or supported hang
8–12 push-ups
20–30-second plank
8–10 box step-ups or low box jumps
5–8 burpees
60–90 seconds easy walking
Use a step-up instead of a jump if your knees, Achilles, or balance are not feeling good.
Running homework: choose one
Workout A: Track
4 x 800 meters at a strong but controlled effort. Walk or jog 400 meters between repetitions.
Workout B: Road or treadmill
30–35 minutes total, including 4 x 3-minute steady efforts. Take 2 minutes easy between efforts.
The final interval should look similar to the first. If your pace falls apart, slow down.
Helpful videos
Ready for the complete Stadion plan? Train with the Spartan Stadion program on TrainHeroic.
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